White Bean and Kale Soup

Warm, nourishing, and bursting with wholesome flavors, this White Bean and Kale Soup is a comforting one-pot meal that's as nutritious as it is delicious. Perfect for cozy weeknight dinners or meal prep lunches, this hearty soup combines tender white beans, vibrant fresh kale, and a savory medley of vegetables simmered in a flavorful vegetable broth infused with thyme and a hint of garlic. Ready in just 45 minutes, it’s loaded with plant-based protein, fiber, and packed with nutrients from the kale and carrots. A squeeze of lemon juice adds a bright, fresh touch to every bowl, making it the perfect companion to crusty bread or crackers. Whether you’re seeking a healthy meal or a comforting classic, this dairy-free and vegan soup is guaranteed to satisfy your soul while fueling your body.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 medium carrots, sliced
• 2 medium celery stalks, sliced
• 3 cloves garlic cloves, minced
• 6 cups vegetable broth
• 2 15-ounce cans canned white beans (e.g., cannellini or great northern), drained and rinsed
• 4 cups fresh kale, stems removed and leaves chopped
• 1 teaspoon dried thyme
• 1 leaf bay leaf
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 1 tablespoon lemon juice (optional, for serving)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, sliced carrots, and sliced celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables are softened.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Pour in the vegetable broth and add the drained and rinsed white beans.

Step 5

Add the dried thyme, bay leaf, salt, and black pepper. Stir to combine.

Step 6

Increase the heat to bring the soup to a boil, then reduce the heat to low and let it simmer uncovered for 15 minutes.

Step 7

Add the chopped kale to the pot and stir. Simmer for another 10 minutes until the kale is tender.

Step 8

Remove the bay leaf and adjust seasoning with additional salt or pepper, if needed.

Step 9

If desired, stir in lemon juice for a bright, fresh flavor.

Step 10

Serve the soup hot with your choice of crusty bread or crackers on the side.

Nutrition Facts

Serving size	(2733.6g)

Amount per serving	% Daily Value*
Calories	1688.8

Total Fat 45.1g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 6827.0mg	0%
Total Carbohydrate 258.0g	0%
Dietary Fiber 65.9g	0%
Total Sugars 37.3g
Protein 79.3g	0%

Vitamin D 0IU	0%
Calcium 958.1mg	0%
Iron 27.0mg	0%
Potassium 6507.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.1%

Protein: 18.1%

Carbs: 58.8%